Getting rid of that stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your body.
The arms are often considered a problem area for fat loss, leaving many people wondering what the best way to dry the “hello” area is.
Fortunately, there are several methods you can use to lose weight and tone your arms. Here are 9 ways to reduce arm fat:
FOCUS ON OVERALL WEIGHT LOSS
Most people look for techniques that focus on burning fat in a specific part of the body, such as the arms. But some studies have found the strategy to be ineffective.
The first research, conducted on 104 people, showed that completing a 12-week resistance training program prioritizing only the arms increased overall fat loss but had minimal impact on the specific area exercised.
Another small 12-week study found that resistance training with a focus on the legs was also effective in reducing overall body fat, but did not reduce body fat in the trained leg.
So it’s better to focus on overall weight loss and use exercises to tone your muscles rather than just losing fat in your arms.
START LIFTING WEIGHTS
Resistance training is a type of exercise that involves working against a load to build muscle mass and increase strength.
Weight lifting is a common example. While it may not cause fat loss specifically in the arms, it can help increase overall fat loss and tone your arms to help them look slimmer.
For example, a 12-week study of 28 women with type 2 diabetes showed that performing low-intensity resistance training promoted total fat loss by increasing muscle mass and strength.
Another article, this time involving 109 people, noted that resistance training alone or combined with aerobic exercise was more effective at increasing lean body mass than aerobic exercise alone.
That is, building lean body mass can help increase metabolism and the number of calories burned at rest throughout the day.
INCREASES FIBER INGESTION
Adding a few extra servings of fiber to your diet can increase weight loss and help you shed excess body fat.
Fiber moves slowly through the digestive system, which increases the time it takes for the stomach to empty and helps you feel fuller for longer.
According to a study of 252 women, each gram of dietary fiber consumed was associated with 0.25% less body fat and 0.25 kg less body weight in 20 months.
In another review, increasing daily fiber intake by 14 grams for 4 months was associated with a 10% reduction in total calorie intake and 1.9 kg of weight loss, without making any other changes.
Fruits, vegetables, whole grains, nuts, seeds, and legumes are some examples of nutritious, high-fiber foods that you can enjoy as part of a healthy diet.
EAT MORE PROTEIN
Increasing your protein intake is another easy way to reduce emotional hunger and keep your appetite in check. This, in turn, can support weight management and help reduce excess body fat.
A survey of 20 young women found that eating a high-protein breakfast reduces hunger, increases fullness, and lowers levels of the hormone ghrelin that stimulates hunger.
Another small study showed that consuming more quality protein with meals was associated with less belly fat. This suggests that a high-protein diet can help improve body composition and increase fat loss.
Meat, poultry, seafood, vegetables, eggs, and dairy are all protein-rich ingredients that can help you lose arm fat quickly.
MAKE MORE CARDIO
Cardio is a type of exercise that focuses on increasing the heart rate to burn calories. When trying to lose arm fat, it is essential to include aerobic exercise in your daily routine.
Studies show that cardio can be an effective weight loss strategy and can increase lean body mass.
For example, a study of 141 people showed that combining 40 minutes of cardio 3 times a week with a weight control program resulted in a 9% reduction in body weight in just 6 months.
Typically, it is recommended that you do at least 20-40 minutes of cardio per day, or between 150 and 300 minutes per week. Running, biking, rowing, swimming, skipping, and dancing are activities that can help you reach your daily cardio goals.
REDUCE REFINED CARBOHYDRATES
Refined carbohydrates are carbohydrates that have been processed, resulting in a final product with a low content of several important vitamins and minerals.
Typically, refined carbohydrates are high in calories but low in fiber, which can cause blood sugar levels to rise more rapidly and lead to hunger.
While eating whole grains is associated with a decrease in weight gain and body fat, eating more refined grains has been linked with an increase in body fat.
Examples of refined carbohydrates that often lack nutrients include pasta, white bread, breakfast cereals, and other prepackaged ingredients. Instead, choose whole foods like quinoa, buckwheat, barley, oats, sorghum, and spelled and enjoy them in moderation.
SET A SLEEP TIME
In addition to making changes to diet and exercise, getting enough sleep every night is another important factor to consider in losing arm fat.
Several studies have found that sleep plays a role in regulating appetite and can also increase weight loss.
For example, a study of 9 men found that a single night of sleep deprivation caused increased feelings of hunger and higher levels of ghrelin, a hormone that stimulates appetite.
Try to prepare for more regular sleep by going to bed at the same time during the week, avoiding distractions before bed and minimizing exposure to stimulants like nicotine and caffeine.
HYDRATED
Drinking lots of water every day is very important when it comes to losing arm fat.
Water can temporarily help speed up metabolism, with one study showing that drinking 500ml of water increased the metabolic rate by 30% for 30-40 minutes.
However, be sure to select water, tea, or other unsweetened drinks over sugary drinks such as sodas or fruit juices. Regular consumption of these high calorie drinks can quickly add extra calories and contribute to weight gain over time.
EXERCISE WITH YOUR BODY WEIGHT
If you don’t have access to a gym or are short on time, bodyweight exercises are a great way to improve muscle tone in your arms and keep them slim.
Bodyweight exercises involve using the body as a form of resistance to increase muscle mass and strength.
Not only is it affordable and affordable, but it can also produce quite impressive results.
For example, a study of 23 men found that calisthenics – a type of exercise that involves minimal use of gym equipment – was effective in increasing upper-body strength.
+The best content in your email for free. Choose your favorite Earth Newsletter. Click here!
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
